Runners’ Blog

You might think that weight training and running don’t mix. In fact, weight training can help you run better and perhaps faster. By developing your CORE muscles your running will become more efficient. Your speed may improve by simply working on your leg strength. The biggest advantage of weight training is that you are less prone to injuries. No, you won’t bulk up. Endurance programs limit the ability to increase muscle mass. The muscle you do gain, if it’s in an extra pound or so, will translate into more power and strength. Runners can easily add a weight routine into their schedule. Only 2-3 workouts per week, using lighter weight for repetitions of 15-20 and 1-3 sets; resting in between each.
The weight exercise to try this week is:
Lateral Raise to develop shoulders important for posture, arm movement and breathing.
Stand in front of a mirror holding 3-8 pound weights in each hand.
Arms are down at your side and feet are shoulder width apart.
With arms slightly bent, raise your arms to the side without going higher than you shoulders.
Repeat 15-20 times 1-3 sets.
Feet

This entry was posted on Wednesday, May 3rd, 2006 at 12:16 am and is filed under Advice, RunTips, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.